LECTURE
Strength training may be aimed at strength, muscle hypertrophy, body composition change, body aesthetics and combinations of the above, e.g. strength and muscle hypertrophy.
1 - Exercise selection criteria
- Chronological-biological age.
- Training age / experience.
- Individual specificities in the muscular system.
- Individual goals and requirements in relation to the desired outcome.
2 - Categories of exercises
Depending on:
1) Muscle groups, e.g. chest exercises, back exercises, shoulder exercises etc.
2) Joint involvement -
A) Mono-arthritic ("isolating" / single joint / mono-articular) and
B) multi-articular (combinatorial or complex /poly-articular).
3) Training Tools -
A) Exercises with additional (external) resistance, e.g. free weights, power machines, B) Exercises solely with body weight.
3 - Typical classification of muscle groups
1) Lower body/extremities (legs - gluteal / here in after: "legs").
2) Chest.
3) Upper and mid back (hereinafter referred to as "back").
4) Shoulders.
5) Double biceps.
6) Triceps.
7) Abdomen.
8) Dorsal.
Alternatively:
1) Chest.
2) Back.
3) Feet.
4) Shoulders.
5) biceps.
6) Triceps.
7) Abdomen.
8) Lower back / Dorsal.
or in any reasonable order that ensures flow to the program and depending on whether it is integral or separate.
4 - Fundamental training methods
* Circular training is a method of organization, however as a workout it can be done continuously, with breaks or "mixed".
5 - Forms of training organization
- With set.
- Circular training.
- Workout at stations.
- Training in modules.
| GOALS OF STRENGTH TRAINING AND IDEAL WAYS FOR ACHIEVEMENT* |
| BURDEN FACTORS |
MAXIMUM STRENGTH |
POWER |
MUSCLE HYPERTROPHY |
MUSCLE ENDURANCE |
| INTENSITY 1 RM |
85-95% |
30-80% |
70-80% |
<70% |
| REPS / SET |
1-5 |
3-12 |
8-15 |
15+ |
| FORCE |
High |
High -low |
Intermediate |
High - low |
| VELOCITY |
Slow |
High |
Medial |
Low |
| BREAK / INTERVAL |
3-5 mins |
3-5 mins |
1 min |
<1 min |
| TRAINING VOLUME |
Low |
Low |
High |
High |
| REST |
48 hrs |
24-48 hrs |
48-72 hrs |
24 hrs |
| *Indicative reference - there are variations in the literature. |
